Category: Richmond, VA

  • The Savior Wore an Eagles Hoodie

    At 6 pm, I began the dreaded solo mosey around the WEAG parking lot. For 5 plus years YHC has managed to avoid doing a bootcamp alone. It appeared my luck had ran out……..when Birdman miraculously emerged from the gloom. Here is a brief summary of the workout for your viewing pleasure:

    Mosey lap around the church then an assortment of warm-up exercises, cadence be damned.


    Exercise one: Wall work – in honor of DTH: dirty hookups, balls to the wall, hoedowns, chicken peckers, milkers??, hip slappers. Might have missed a few.

    At the back of the church: muscleman circuit featuring incline merkins, decline merkins, dips, and HR merkins.

    Exercise Three: ab circuit – same as last week: 25 WW IIs, 50 Heels to Heaven, 75 flutter kicks, 100 LBCs

    Ran around for some additional mileage.

    Burpees to close out the session.

    YHC took us out.

    Final Thoughts: Appreciate Birdman making it out. If you ever want to talk politics, this is the man to get with. We also discussed a potential VQ. There were mentions of fartleks and sprints – sounds awesome.

  • Frostbite Fanatics

    Six men dressed in all black, and one in light grey, trekked their weighted packs through the frozen tundra of Bon Air for another edition of Ruckhenge. The 20-degree air put an extra pep in our step and we covered 3.5miles before shuffling into Einstein’s bagels for coffeerama and QSource discussion with Rodeo Clown joining while on IR.

    Great conversations around the topics of Trust (3.3) and Vision (3.4) but nothing was recorded for posterity.

  • Is there anyway to do exercises in our cars?

    We decided the answer was ‘no’ so we ran to the parking deck where Dave and Buster’s is. It turns out that across the street is a really nice-looking Ford Model A(?). It is not true that I learned how to drive in that model. (I learned how to drive in a 1965 Rambler Classic.)

    We started at the bottom of one stairwell with 20 merkins, ran up the stairwell, across the top level to the other stairwell, down to the bottom and back up, returning to the first stairwell and down to the bottom. I managed to get 7 ‘cycles’ in while Lighthouse did 8 and Gaudí and Whitesnake did 7.5. Then we returned the way we came back except that Lighthouse took the detour around the lake.

    This is slightly warmer than the temperature outside, which was about 18 degrees.

    Announcements

    2nd Tuesday, 2nd F (except I will be in Charlotte for a Duke Energy retiree’s luncheon.)

  • Nugs, Chillin & Grindage, Buuuuuddy!

    Eight studs survived the bitter temps to see what goods Santa Hutton had to deliver.

    Here’s what transpired:

    Mosey to the Church

    COP

    • Imaginary Jump Ropes
    • Imperial Walkers
    • Arm Circles
    • Copperhead Squats
    • Michael Phelps
    • Merkins
    • Freddie Mercurys
    • Ball Lickers
    • Inverted Scorpion Kicks

    Long Mosey to the First Watch Armpit, adjacent to the Taint

    • P1 – Run to Intersection and Back and Swap
    • P2 – Lunge, Polar Bear, Broadjump Burpees, Repeato

    Mosey back to the Armpit and Repeato

    • P1 – Run to Intersection and Back and Swap
    • P2 – Bearcrawl, Walkout Squats, Broadjump Burpees, Repeato

    Lindsay back toward the SF

    • Shoulder Taps/ Reverse Crunches

    At Parking Lot

    • Boxing Cockroaches – 3×20
    • Mary
    • Ring of Fire

    Numberama, Nameorama, COT

    MOLESKIN

    The Green Pill is best left a surprise, so for this year’s Season of Giving the Red Pill was the suppository of choice.  The Red Pill generally has fewer side effects, just some minor diarrhea, nausea, and ED.  Those who suffered through were rewarded with a baked goods, their very own foreskin (one size fits most), and a rad Encino Man sticker to proudly display their fandom.

    ANNOUNCEMENTS

    • Magnum PI Day Saturday DogPile – wear a Hawaiian shirt
    • Secret Santa – still one day left to join
    • The Bridge – December 14th – See UpChuck for details

  • Two Dogs

    Thought I was gonna be solo this morning and at 5:28 Senor Frog rolled up!

    Glad you came Frog, much better together than alone! Here is how it all went down…

    Let’s get moving it’s freezing out here- mossy – warm ups – mossy over to the lake.

    Burpee lake – 5 squats each light pole around the lake.

    Mossy to the neighborhood – alternate run and lunge to each light pole alternate exercises 10 merkins, 20 LBC”s to the end of the street.

    Back at the Flag!

    Well done Senor Frog – thanks again for coming – very glad you did, welcome back from your vacation.

  • Gambling at The Green Mile

    7 HIMs weren’t afraid of the temperatures in the teens and made it out to The Green Mile for a little Deck of Cards workout. Crabgrass continues his streak of workouts in shorts and a t-shirt, but did admit that his teeth were cold today. According to his chattering chompers, here is how it all went down:

    Warm-up: Mosey around the school to the bus parking lot where YHC anticipated conducting the workout, however the lights were off making it hard to see the cards. Continued warm up with IC exercises including SSH, Helicopters, Deadman Hang, Ukranian Soldiers, Merkins, Wilson’s/Fudd’s Wife and Roscoe’s Mom. Moseyed back to the main parking lot for the main event.

    Deck of Cards Workout: Each PAX member flips the top card and performs # shown for repetitions – Hearts = Hand Release Merkins, Diamonds = Dips on the Curb, Spades = Jump Squats, Clubs = Carolina Dry Docks, J/Q/K = 2 Count Flutter Kicks x 11-13 reps, Ace = Burpees x 10, Joker = Dealer’s Choice, Red Card = Run to # shown parking space and back

    Round 1 – Normal deck of cards style with rules above

    Round 2 – Call the card higher or lower – If incorrect, sprint to the next curb and back to perform above rules. First Joker appeared pulled by Hermes – PAX circled up for 3 minutes of ring of fire with favorite Merkin followed by favorite ab exercise.

    Round 3 – Call the card higher or lower AND red or black – If incorrect on high/low, Bernie to the next curb and back, if incorrect on red/back – perform 5 firecrackers and continue with above rules

    Round 4 – Call the card’s number AND suit – If incorrect on number, Bernie to the next curb and back, if incorrect on the suit – perform 10 monkey humpers and continue with above rules

    Round 5 – Running short on time as YHC tried to get too cute in Round 3 & 4, so back to normal deck of cards rules above. 2nd Joker appeared and YHC called an all out sprint to the curb, x 5 Burpees and back to continue with above rules. Somehow (PAX blaming YHC for stacking the deck?) we ended on an Ace with 10 Burpees and time was called.

    Numbers, Names, Announcement (Woodsman’s VQ 12/16 at Alamo, Rosie’s 12 Days of Christmas 12/17 at No Toll – See EF Hutton if interested in Secret Santa), Prayers (Anonymous 5-year-old diagnosed with Lymphoma that Heist saw a random text on a guy’s phone at Costco, Wildcat’s family/friends battling illness, YHC’s coworker whose father is in Hospice, YHC’s mother in law battling cancer, Dumar’s Dad starting radiation tomorrow).

    Thanks for coming out this morning fellas and pushing yourselves! Keep doing hard things!

  • My bells are cold

    Is there anything better than hefting a frozen kettlebell outside with your buddies, listening to dope music, seeing clouds of your own breath in front of your face each time you exhale? Probably yes, a lot of things. But so what? It’s still amazing. And so we had an amazing workout this morning. Anyone reading this who doesn’t like working out during the cold months? Don’t be like that, it’s great. Say goodbye to sweating! Did you know you can buy clothes to warm your body in just about any kind of weather? You may even shed layers after you begin doing hard stuff. Do it. You’ll love it (Cookie). Anyway, we did this:

    Run around the school, various stretches

    20 swings, 20 single leg lunges (10/leg), 20 single leg deadlifts (10/leg), repeat 3x

    75 calf raises, 20 Alabama prom dates, 20 Romanian deadlifts, repeat 3x

    20 upright rows, 20 overhead presses, 15 merkin pull throughs, repeat 3x

    20 skull crushers, 30 bent over rows (15/arm), 21s, repeat 3x

    Great time this morning fellas. It’s always an honor for me to lead you, so thanks!

  • (NewKent) Major Shrinkage

    A 3-mile ruck in the cold is no joke props to Wildwood for getting up at 0500 and getting after it for his first ruck. He’s been here in New Kent for about a month now and he’s loving the winery’s and the golf courses that we have out here. I have a feeling we are gonna see this guy a lot. He’s a great addition to the pax out here in the east end!

    OUT

  • Honeydo & Senior Frog, A Tale of Two Cities

    A frigid morning greeted a group of noble and faithful warriors.  Here is how it went down:

    • COP
      • SSH
      • IW
      • DQ
      • Helicopters
      • Arm circles
      • DMH
      • Suzanne Somers
      • Merkins
      • LBC
    • Mosey to the picnic tables for a Lindsay with dips and monkey humpers
    • Mosey to the bus loop for an ode to Pigskin – 4 cycles of the following
      • Wall sit exercise – 15 reps
      • Pole smokers – 20 reps
      • Mike Tysons – 10 reps
    • Mosey to the black top for a 3x check – run, HRM, one-legged side crunches
    • Mosey to HB Hill for a de-escalator starting with 10 squats at the top – 8 total runs and 52 squats
    • Mosey back to the flat for COT with YHC taking us out

    Congrats to Senior Frog on his engagement while in South America.  Prayers up for that brave future M.  She is either an angel from heaven or certifiably nuts.  The PAX did confirm that both parties were not high when signing up for this bold commitment.  Honeydo’s tomato worshiping ways appear to manifest in a different set of behaviors compared to Senior Frog.  Will the site Q ever rejoin the PAX in lieu of “exercising” from the warmth of his bed?

    Cold weather sucks, especially when it is sudden and instant.  Grateful for a faithful PAX. 

    Prayers up for Fudd, Roger Roger and Fireman Ed.

    God is good all of the time!

    Attila

  • Setting the bar low

    2 Pull Up Pros came out to the frosty jungle gym at Ecoff Elementary for some Pull Up Action. Initially, YHC was thinking about ways to keep our hands off the frosty bars by bringing a coupon and his brand new resistance bands, but things got going in a certain direction and decided to roll with it.


    Start off with the normal neck, chest, back, and shoulder stretches, followed by 3 sets of 10 hollow rocks.


    Then
    3 Chest to Bar Pull-ups x3 sets


    Then over to the short bar for some higher rep Pull-ups where the feet are allowed to touch the ground. I’m going to call these Touch and Go’s. Use narrow grip and use a similar rocking motion to the chest to bar Pull Up
    3 sets of 12
    Change grip and repeat
    3 sets of 12


    There were some other exercises, but I just can’t remember what they were!
    Thankful to have Tiger King join me on this chilly morning. Those pull up bars were COLD!